weighted muscle up (on bar)

How to do this exercise

1. Step:1 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
2. Step:2 Engage your core and pull your shoulder blades down and back.
3. Step:3 Bend your elbows and pull your chest towards the bar, keeping your body straight.
4. Step:4 Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
5. Step:5 Pause at the top of the movement, then slowly lower yourself back down to the starting position.
6. Step:6 Repeat for the desired number of repetitions.